Healthy eating Archives - Page 5 of 66

February 15, 2025 By Urvi Gohil 1 Comment

Healthy Eating: Spinach Paratha

If you love parathas, roti, or chapati for breakfast, here’s a way to make the first meal of your day a healthy one! This Spinach Paratha recipe is loaded with essential nutrients to fuel your day and improve overall health. Spinach, the star ingredient, is packed with vitamins and minerals that benefit your body in numerous ways. Let’s get started!

What You Will Need

Spinach leaves – 200g
Gram flour (besan) – 2 tbsp
Wheat flour – 1 cup
Ajwain (carom seeds) – 1 tsp
Green chilli – 1-2
Ginger – 1 tsp
Oil – 1 tbsp
Salt to taste

How to Prepare

Step 1: Boil water in a pan and turn off the flame. Add the spinach leaves to the hot water and let them blanch for 1-2 minutes. Remove the leaves and soak them in cold water to retain their vibrant green color.
Step 2: In a mixer or blender, make a puree using the blanched spinach leaves, ginger, and green chillies.
Step 3: In a mixing bowl, combine wheat flour, gram flour, and salt. Mix well, then add the spinach puree, ajwain, and 1 tsp of oil.
Step 4: Knead the dough well and let it rest for 10-15 minutes.
Step 5: Divide the dough into small portions and roll them into medium-thick parathas.
Step 6: Heat a tawa (griddle) and roast the paratha on both sides, applying a little oil for a crispy texture.
Step 7: Serve hot with carrot raita or your favorite chutney.

Highlights of the Spinach Paratha

Nutrient-Dense: Spinach is one of the most nutrient-dense leafy green vegetables, rich in Vitamin K, which supports bone health and blood clotting.
Eye Health: Spinach contains lutein and zeaxanthin, antioxidants that promote eye health and reduce the risk of age-related macular degeneration.
Reduces Oxidative Stress: The antioxidants in spinach help combat oxidative stress, reducing the risk of chronic diseases.
Manages Blood Pressure: Spinach is high in potassium, which helps regulate blood pressure levels.
Weight Loss-Friendly: Low in calories and high in fiber, spinach parathas are a great addition to a weight-loss diet.

This Spinach Paratha is not only delicious but also packed with nutrients to kickstart your day on a healthy note. It’s easy to prepare, versatile, and perfect for anyone looking to add more greens to their diet. Give this recipe a try and let us know how you liked it in the comments below!

Do you have any other healthy breakfast recipes you love? Share them with us in the comments below! For more healthy recipes, check out Healthy Reads or get in touch with your GOQii Coach by subscribing for Personalized Health Coaching here.

Eat Healthy and #BeTheForce

February 13, 2025 By Disti Shah 4 Comments

What is Bloating?

There is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in current times. Abdominal bloating not only looks bad but also causes a lot of discomfort.

But it’s not the end of the road. The good news is that it is one of the conditions that can be avoided. However, before learning how to prevent it, we need to first understand the most common causes of bloating.

Common Causes of Bloating

Constipation
Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.
Eating too fast
Eating quickly and not chewing your food well can cause air swallowing, which leads to bloating.
Drinking too much carbonated beverages
The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.
Too much consumption of sugar-free beverages
Too much sugar alcohol in artificially sweetened foods and drinks can lead to bloating.
Food allergies and Intolerance
Food allergies and intolerance can cause gas and bloating. However, these need to be confirmed by your doctor.
Medical conditions
Conditions like lactose intolerance, irritable bowel syndrome (IBS), Giardiasis (parasite infection), colon cancer, and bacterial overgrowth can also cause bloating.

Simple ways to avoid bloating:

Chew your food thoroughly
Chewing breaks the food down from large particles into smaller particles that are more easily digested. This makes it easier for the intestines to absorb nutrients and prevents improperly digested food from entering your blood, which can cause bloating.

Exercise regularly
Physical activity helps air bubbles pass through your digestive tract more quickly, so the bloated feeling disappears faster.

Avoid too much water during meals
Too many liquids during meals can dilute digestive juices, which may hamper the digestion process. A small amount of liquids aids digestion, so moderation is key.

Avoid drinking using straws and narrow mouth bottles
These can lead to the ingestion of excess air while sucking, which may cause bloating.

Avoiding carbonated beverages
When carbonated drinks are opened, the compressed carbon dioxide forms bubbles and escapes into the air. Drinking large amounts forces the gas into your stomach, where it may pass to your intestines, causing bloating.

Eliminate smoking and Hukka
People who smoke or use Hukka inhale a lot of extra air, which can lead to bloating.

Avoid chewing gums and food with artificial sweeteners
Artificial sweeteners are difficult to digest and may cause bloating if consumed in excess.

Avoid gassy vegetables
Vegetables like beans, cabbage, Brussels sprouts, onions, radishes, melons, and broccoli can cause gas during digestion.

Avoid foods with air whipped into them
Foods like soufflés, sponge cakes, and milkshakes can introduce excess air into your stomach.

Avoid long gaps between meals
Long gaps between meals can disrupt digestion and lead to bloating.

Limit sodium intake
Processed foods are high in sodium, which can cause water retention and bloating.

Monitor fiber intake
While fiber is essential, excess fiber can cause gas as gut bacteria break it down, leading to bloating.

Avoid milk if you’re lactose intolerant
If your body doesn’t produce enough lactase, the enzyme needed to break down lactose, dairy can cause bloating.

Include Probiotics in your diet
Probiotics contain good bacteria that aid digestion and help reduce bloating.

Yoga and Exercises to Reduce Bloating

Certain yoga poses and exercises can help relieve bloating by stimulating digestion and releasing trapped gas. Try these:

Leg Seated Spinal Twist

Apanasan (Wind-relieving pose)

Spinal Twist

Paschimottanasana (Seated forward bend)

Seated Heart Opener

Adho Mukha Savanasana (Downward-Facing dog)

Bloating is a common issue with various underlying causes. By understanding these causes and implementing simple lifestyle changes, you can reduce bloating and improve your digestive health. Remember, a healthy and comfortable digestive system is within your reach!

Bloating can be uncomfortable, but it doesn’t have to control your life. Try these tips and let us know what works for you in the comments below! For more articles on digestive health and wellness, explore Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

February 11, 2025 By Navnee Garg Leave a Comment

Load Up On Carrots During Winter! Here’s Why!

We’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter

Carrots help you get beautiful skin and can help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection.
Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds!
Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

Tips to Add Carrots To Your Diet

Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately.

We hope you’re all set to enjoy the crunch this season. Any more queries in mind? Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Eat Health and #BeTheForce

February 8, 2025 By Monika Raj Leave a Comment

Foods for Better Sleep: Natural Remedies for a Restful Night

How many hours do you spend in bed, tossing and turning, unable to fall asleep? You close your eyes, but peaceful, quality sleep seems to evade you every time. Sound familiar? We’ve all been there. While factors like stress and lifestyle play a role, the solution might be simpler than you think—your diet. Let’s explore some foods that can help you achieve the restful sleep you’ve been dreaming of.

Why Food Matters for Sleep

What you eat can significantly impact your sleep quality. Certain foods contain nutrients that promote relaxation, regulate sleep hormones, and help you fall asleep faster. By incorporating these foods into your evening routine, you can create the perfect environment for a good night’s rest.

Top Foods For Better Sleep

Warm Milk
Warm milk in general, contains ingredients that are known to help people sleep. For instance, milk contains tryptophan – an amino acid that can help the human body produce serotonin – a brain chemical which can induce deeper and more restful sleep by creating melatonin. If you have sleep issues, some warm milk with a little bit of jaggery and turmeric 15-30 minutes before going to bed should do the trick.
AlmondsAlmonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. Around 5-6 whole almonds contain a good amount of magnesium and of calcium – two minerals that help promote muscle relaxation and sleep especially in people who lose sound sleep due to muscle tetany or leg pain. These can be consumed in the evening or even before bedtime. It’s great for people who sleep late as they can munch on these for a good night’s rest.
Chamomile Tea:
For years, chamomile tea has been used as a natural remedy to reduce inflammation, anxiety and treat insomnia as well. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. You can brew 1 tea bag/ fresh chamomile tea with hot water and drink it before bed or late evening.
Walnuts
Walnuts contain a few compounds that promote and regulate sleep, including melatonin and serotonin. Each serving of walnuts also contains other nutrients that can help induce sleep such as magnesium. You can munch them along with almonds for combined benefits late in the evening for snacks.

Foods to Avoid Before Bed

While some foods can help you sleep, others can disrupt your rest. Avoid these before bedtime:

Caffeinated Beverages: Tea, coffee, and energy drinks can keep you awake and cause acidity.
Spicy or Heavy Meals: These can lead to indigestion and discomfort, making it harder to fall asleep.
Sugary Snacks: High sugar intake can cause energy spikes and crashes, disrupting your sleep cycle.

Achieving restful sleep doesn’t have to be complicated. By incorporating sleep-friendly foods like warm milk, almonds, chamomile tea, and walnuts into your evening routine, you can create the perfect environment for a good night’s rest. Remember, consistency is key—make these foods a regular part of your diet for long-term benefits.

Have you tried any of these foods for better sleep? Share your experiences in the comments below! For more tips on improving sleep and overall wellness, explore our Healthy Reads or consult a GOQii Coach for personalised health advice. Subscribe now to start your wellness journey!